Herb-Roasted Chicken Thighs with Broccoli & Cauliflower

Ingredients

• 4 (about 680g) bone-in, skin-on chicken thighs
• 2 Tbs (27g) olive oil, divided
• 1 tsp (1g) dried thyme
• 1 tsp (1g) dried rosemary
• 1 tsp (3g) garlic powder
• 1/2 tsp (1g) paprika
• Salt and pepper, to taste
• 3 cups (270g) broccoli florets
• 2 cups (210g) cauliflower florets
• 2 cloves (6g) garlic, minced
• 1 (100g) lemon, sliced

Instructions

1. Preheat oven to 425°F. Line a large sheet pan with parchment paper.
2. Toss the broccoli and cauliflower with 1 Tbs olive oil, the minced garlic, salt, and pepper. Spread in an even layer on the sheet pan.
3. Rub the chicken thighs with the remaining 1 Tbs olive oil, thyme, rosemary, garlic powder, paprika, salt, and pepper.
4. Nestle the chicken thighs among the vegetables and top with lemon slices.
5. Roast for 30-35 minutes, until the chicken reaches an internal temperature of 165°F and the vegetables are tender and lightly charred.

Notes

• Why it’s diabetes-friendly: Broccoli and cauliflower are non-starchy vegetables — high in fiber and very low in carbohydrates — so a generous portion barely moves blood sugar. Roasting instead of breading or frying keeps the meal free of refined-carb coatings, and the lean protein from the chicken helps with satiety.
• Serving size is 1 thigh with about 1 1/4 cups of vegetables.